Deadlift day at CFP.

Warmup:
500m run, lunges, squats, spidermans, cossack squats, inchworms, straight-leg marches, barbell stuff.

Back to running. That time of year again. Not used to it, haven't run in months.

Strength & skill:
3 x 3 deadlifts @ 85% (225#)

Very good. Felt like smooth, easy pulls. This is the same weight I'll be lifting in my Wendler 5/3/1 program later this week, so it should be good.

WOD:
12 min AMRAP
400m run
10 DB deadlifts (30# Rx)
10 DB pushups
10 renegade rows (30# Rx)
10 box jumps (Rx was 24", did 18")
Finished 3 rounds

Really good. The runs sucked. DB deadlifts: quick and easy. DB pushups: easy. Renegade rows were also fairly simple. I had worried about those. Last time I did renegade rows was a year ago. I was still newish to CF and 20# dumbbells just about killed me -- I'd gone to my knees. Today 30# was easy on my toes. I should've done the 45# competitor level. Box jumps: I used the 18" box, but after class I jumped on a 20" easily. So I've officially graduated past the 18" and should suck it up buttercup and do 20" from now on.

WARM-UP
500m run, spidermans, samson lunges, cossack squats, inchworms w/pushups, Jefferson curls

STRENGTH
Deadlift 3 x 3 @ 80-85% 1RM, 140#
My current 80-85% is around 120-128#, but that just felt too light in the warm-up. 140# felt really good like it used to.

WOD
AMRAP 12 mins:
400m Run
10 DB Deadlifts Rx: 20
10 DB Push Ups
10 Renegade Rows 20
10 Box Jumps Rx: 20

FINISH2 rounds + 4 box jumps

Should have done the competitor weight of 30#, 20 was waaaay too easy. Should have gotten a full 3 rounds in but mentally jumping on the box was rough after night of no sleep.

Skill
EMOM for 5 minutes: 5 Unbroken Strict Weighted Pullups (16kg)
10 mins of HS Walk Practice
2x10 Strict T2B (60s rest)

Strength
Snatch from blocks 4-2-1-1
(50kg - 55kg - 60kg - 65kg)
Clean & Push Press & Jerk from blocks 1-1-1
(50kg - 60kg - 70kg)
C&J from blocks 1-1
(80kg - 85kg)

Endurance
5x100m Hill Sprints (about 3 mins rest)
All done in 17 seconds.

17 Minute AMRAP:

40 Burpess
30 Snatch (75/45#)

30 Burpees
30 Snatch (125/75#)

20 Burpees
30 Snatch (165/100#)

10 Burpees
AMRAP Snatch (210/120#)

endurance
4x100m Hill Sprints (about 3 mins rest)
(about 17s-20s each)

skill
snatch pulls & full snatch
Clean & split jerk
(empty bar and light weights)

workout
3 rounds for time of:
20m handstand walk
30 DU's
handstand walk in wods is a killer!

Pre WOD: Work Up to a heavy set of 3 O/H Squats- 95. Focused on form and didn't want to go to heavy as I'm still getting better on these

10 Minute AMRAP:
-3 Muscle Ups (3 Pull Ups/3 Ring Dips)
-6 O/H Squats (#125/85)- 75 lbs.
-9 Box Jumps

Finished with 5 rounds plus 3 muscle ups. Did muscle ups every round

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

Last set of snatches completed with 8:36 remaining on the clock. Had a REAL hard time snatching that 135 lb. Need to focus more on working on leg strength...

Each exercise is 30 seconds per exercise, 30 seconds per side when applicable.

Hanging Toe Tap Knee Raise
Tip Toe O-Crunch
Scorpion Plank With Twist
Spread Leg Banana Cannonball
Hanging Up And Overs
Discuss Thrower
Warrior Bow
Scissor Climber
Hanging Knee Kicks
Wood Choppers
Down Dog Crunch
Banana Mason
Mixed Bike
X Crunch
Plange Sphinx To Plank
Weighted Seated Back Stroke
Hanging Pelvic Tilt
Straight Leg X Crunch
360 Chatarunga
Cherry Bomb

5 x 3 minutes of:

3 power cleans (135/95)
6 push ups
9 air squats

1 minute rest in between. Incomplete rounds don't count.

Push ups rx for first 2.5 rounds
Rounds/set: 4, 4, 4, 5, 5

Pre-WOD
Work Up to a heavy set of 3 O/H Squats 55, 60, 65, 70

WOD
10min AMRAP
3 Muscle Ups (subbed 3 Pull Ups/3 Ring Dips)
6 O/H Squats (125/85#) - 55#
9 Box Jumps